"Getting inspiration from the Olympics to try volleyball, running, cross training or another new sport is a great way to get more active," said AAOS spokesperson and orthopaedic surgeon specializing in sports medicine, Jeffrey H. Berg, MD, FAAOS. "It’s important to remember to take some precautions at the outset to reduce the occurrence of bone and joint injuries.
" Here are some tips on injury prevention, from the experts at AAOS. Running: Running is a beloved pastime for many Americans, but it is also a source of musculoskeletal injuries. With the proper approach to training and a mindful stride, it remains an excellent source of cardiovascular fitness.
To help prevent injuries: Plan a progressive running program. Start slow and work your way up to that 5K. Warm up and stretch for five to ten minutes before your run, and stretch afterward, too.
This helps prevent muscle strains. Invest in good running shoes. Shin splints are a common stress injury for runners, and the right shoes go a long way in preventing them.
Look for shock absorption and stability. When to get a new pair? Shoes tend to lose their shock absorption after 250 to 500 miles of use. If you run 10 miles per week, get a new pair every nine months to one year.
If running outside, safety first. Especially in our current heatwave, run in the cooler hours of early morning or evening — but not at night. If you're running at dusk or dawn, wear reflective material so you'll be easily seen.
Make sure to hydrate! An.
